SAT01JUL2017

WOD

Strength
Split Jerk: 15 min to work up to heavy set of 3
(main focus here is technique)

Conditioning
In teams of two, 6 Rounds Each For Time:
20 Wallballs (20/14)
12 Toes to Bar

Extra

Before
4 min – EMOM: 2 High hang (power pos.) snatch building
-rest 1 min.
4 min. EMOM: 1 Hang Snatch from below the knee building
-rest 1 min.
6 min. EMOM: 1 Snatch building – no misses until final rep

4 sets of 8 clapping pushups
*stay hollow

8 min. EMOM
3 strict HSPU + 8 kipping HSPU

After
4 min. tabata dragon flag

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